Mobility & Activation
Hamstring Pulse with Softball x 3-5 minutes
Bird Dogs x 10 reps
followed by …
Two sets of:
Medball Squeeze Marches x 6-10 reps
Deadbug Bottoms Up KB Press
x 6-10 reps
Warm-Up
Three sets of:
2 Minutes Reverse Sled Drag (choose a weight that allows you to keep moving for the entire 2 minutes)
2 Minutes Rest
*If you don’t have a sled then try using a sandbag or chains for a reverse drag. If you don’t have those items then complete 10 minutes of walking backwards – we are focusing on building vmo strength
A.
Every 45 seconds, for 15 minutes (20 reps) of:
1 Banded Deadlift @ 60-65% + 40-50% Extra Band Tension at the Top
*The focus is concentric speed on all of these lifts!
B.
Take 5-10 minutes to build to your opening hang clean weight and then …
Six sets for times of:
200 Meter Run
10 Toes to Bar
*Hang Squat Cleans
Rest 90 seconds between sets
35-49:
*Set 1 – 6 reps @ 135/95 lbs
*Set 2 – 5 reps @ 155/105 lbs
*Set 3 – 4 reps @ 185/125 lbs
*Set 4 – 3 reps @ 205/135 lbs
*Set 5 – 2 reps @ 225/155 lbs
*Set 6 – 1 rep @ 245/165 lbs
50-54:
*Set 1 – 6 reps @ 95/65 lbs
*Set 2 – 5 reps @ 115/85 lbs
*Set 2 – 4 reps @ 135/95 lbs
*Set 3 – 3 reps @ 155/105 lbs
*Set 4 – 2 reps @ 185/125 lbs
*Set 5 – 1 rep @ 205/135 lbs
55-59:
*Set 1 – 6 reps @ 75/55 lbs
*Set 2 – 5 reps @ 95/65 lbs
*Set 3 – 4 reps @ 115/85 lbs
*Set 4 – 3 reps @ 135/95 lbs
*Set 5 – 2 reps @ 155/105 lbs
*Set 6 – 1 reps @ 185/125 lbs
60+:
*Set 1 – 6 reps @ 75/55 lbs
*Set 2 – 5 reps @ 95/65 lbs
*Set 3 – 4 reps @ 115/85 lbs
*Set 4 – 3 reps @ 135/95 lbs
*Set 5 – 2 reps @ 155/105 lbs
*Set 6 – 1 reps @ 165/115 lbs
Please compare to May 7th, 2022
Athlete Notes:
Remember this one! It is a great test of how hard you’re willing to push. We want to see you hitting these runs fast, like 400-800 meter PR pace fast. Keep your toes-to-bar unbroken (or in as few sets as possible) and then go straight to your barbell. As the weight gets heavier you may have to take a few seconds to catch your breath but approach the bar with confidence and complete each hang squat clean like it is 90+%. Go for it, take a shot, and maybe you’ll surprise yourself. We’d rather you push the pace and maybe fail a rep than finish this workout wishing you would have picked up the bar sooner.
Please adjust the load as needed if the prescribed weights finish over your 1-RM. Choose an age division that has the finish weight at or below 85% of your 1-RM.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
5 Minutes Jog
and then …
Speed Intervals
Four sets of:
5 minutes @ 5k pace
2 minutes Walk/Jog
Compare to May 14, 2022